Speed and Power Development
Recommended Frequency:
Every week on Tuesday, Friday
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What's Inside - See The Protocols
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Bodyweight Jump Squat Practice
Introduce explosive movement with bodyweight jump squats, focusing on proper form and soft landings.
Simple Task
Simple Task
Perform jump squats
Timed Activities - 5m
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Medicine Ball Chest Pass
Develop upper body power and core stability with medicine ball chest passes.
Choose from 3 Options
Light (4-6 lbs) ,
Medium (8-10 lbs) ,
Heavy (12-14 lbs)
Simple Task
Perform chest passes
Timed Activities - 5m
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What You'll Get
- 💪Explosive PowerJump squats develop lower body power and explosiveness.
- 💪Improved CoordinationThe dynamic nature of jump squats enhances overall body coordination and balance.
- 💪Upper Body PowerMedicine ball chest passes develop explosive strength in the chest, shoulders, and triceps.
- 💪Core StabilityThe dynamic nature of the exercise enhances core strength and stability.
What you need to get started
As recommended by the creatorWhat do I need to start this routine?
Try It Out, Adjust As You Go!
What People Think About This Routine
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